Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Fuyu prepared with calcium sulfate

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Fuyu prepared with calcium sulfate: 431g

Roasted Sunflower Seeds have 5 times more energy per 100g than Fuyu prepared with calcium sulfate. It has very high energy density when compared to other foods. Salted and fermented Tofu, prepared with calcium sulfate having average energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Fuyu prepared with calcium sulfate?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Fuyu prepared with calcium sulfate	26%	58%	16%

Macro Nutrients

	Roasted Sunflower Seeds	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	35.5% 34.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	17% 22g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	NA	38g per day for Men 19-50 years
Protein	29.7% 16.6g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0.96% 0.86mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	6% 60mg	530% 5297mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41% 3.26mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	220% 5.06mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	142% 992mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	826% 12384mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	61% 6.72mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	8.16% 302g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Fuyu Prepared With Calcium Sulfate Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Fuyu prepared with calcium sulfate?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Fuyu prepared with calcium sulfate:

• 500 calories of Roasted Sunflower Seeds have 3.7 times more Vitamin B3, 10.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Fuyu prepared with calcium sulfate.
• While 500 kcal of Salted and fermented Tofu, prepared with calcium sulfate contain 7.4 times more Vitamin B1 and 2.1 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Salted and fermented Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Fuyu prepared with calcium sulfate:

• 500 calories of Roasted Sunflower Seeds have 3.2 times more Phosphorus and 2.3 times more Potassium than Fuyu prepared with calcium sulfate.
• While 500 kcal of Salted and fermented Tofu, prepared with calcium sulfate contain 88.1 times more Calcium, 2.6 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese, 4804.8 times more Sodium and 1.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Fuyu prepared with calcium sulfate contain similar levels of Copper and Selenium per 500 calories.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Fuyu prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 1.2 times more Fat and 1.6 times more Omega 6 than Fuyu prepared with calcium sulfate.
• While 500 kcal of Salted and fermented Tofu, prepared with calcium sulfate contain 38.8 times more Omega 3 and 2.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Fuyu prepared with calcium sulfate offer comparable quantities of Energy, Saturated Fat and Carbohydrate per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3